L-W-O Community supports primary and secondary lymphoedema by promoting emotional wellness, lymphatic health, self-care, patient empowerment, online and in the community.
Autumn Comfort: Protecting Mood,
Skin and Warmth
A Season of Change and Self‑Care
Goodness me, how the years fly by. Autumn is a time when the days are getting shorter, and the nights are drawing in fast. While we close our curtains earlier, many of us are afraid to put the heating on. As fuel bills rise around the world, keeping warm is essential for our health and wellbeing.
Unfortunately, the autumnal days reduce sunlight, and this may have an impact on the way we feel. From time to time, we will all experience low mood days. The lack of sunlight can affect our body clock, and we know that low-mood days are not good for our lymphoedema.
You May Experience
Lack of energy, concentration problems, sleep problems, feeling low, guilty, hopeless, lonely, sad or tearful, you may feel a loss of appetite, or you may feel you are snacking more. Your feelings are personal to you, but please reach out to our support group or talk to someone you trust. At the end of this page are a list of organisations you can turn to if you are experiencing low mood.
Wear your compression.
Wearing compression garments during the autumn and winter is vital for treating lymphoedema, and although we layer up, we must also care for our lymphatic system. During the summer months we contend with the heat and the risk of more insect bites, but what happens during the cooler months?
Cold temperatures can reduce blood flow and exacerbate lymphoedema symptoms. When your body becomes cold, it prioritises keeping your core warm, which may lead to reduced blood circulation in your extremities. As a result, lymphatic drainage in the affected areas could be compromised.
Compression garments aim to reduce lymphoedema swelling and prevent further swelling from developing by encouraging lymph fluid to drain away from the affected area. The garments provide a firm resistance which forces the lymph vessels to be squeezed by the muscles during movement and activity.
Empower yourself with our self-care tips designed to help you take control of your health and wellbeing. By incorporating these simple strategies into your day, you can effectively manage stress, enhance your mood, and promote overall wellness. Remember, prioritising self-care is not a luxury; it's a necessity for a balanced life.
Autumn Skin-Care
Each season
brings a change
Protect your skin
against the cold
Moisturise inside and outside
Living with lymphoedema means that good skincare must always be one of our top priorities. Each season brings its own challenges, and as the weather turns colder, it becomes even more important to protect our skin from drying out. You may choose to use dry brushing or gentle exfoliation to remove dead skin cells, but whatever your routine looks like, daily moisturising is essential. At this time of year, you may find you need to moisturise more often.
Your skincare products don’t have to be expensive. Many people find excellent creams in their local supermarket at a reasonable price. If your skin becomes extremely dry, cracked, or flaky, speak to your lymphoedema clinic or GP. They may prescribe products such as Dermol or Doublebase Gel, which are designed to support very dry or irritated skin.
Skincare is all about preventing dryness, flaking, and cracking, because these small changes can increase the risk of infections like cellulitis. By keeping your skin well‑hydrated and protected, you’re taking an important step in managing your lymphoedema and supporting your overall wellbeing.
Vitamin D
During the spring and summer, we should be able to get vitamin D from the sun. However, throughout the autumn and winter months, this may be more challenging. Vitamin D is essential for regulating our mood, supporting our immune system, and maintaining healthy bones, teeth, and muscles.
Vitamin D-rich foods include oily fish, red meat, liver, and egg yolks. For people who choose plant-based diets, vitamin D is limited to fortified cereals, grains, bread, and soy or rice milk.
Consider taking a vitamin D supplement during the autumn and winter months.
The Selfcare Forum has an excellent Vitamin D Fact Sheet; click the button to view it.
Hands and Lips
Your Hands
Your hands need lots of attention; they are one of the busiest parts of our body.
Whether you are washing dishes, preparing a meal, using technology or have a manual job, hands do dry out. Therefore, make sure you moisturise them as much as you can.
Whenever possible, protect them by wearing gloves.
Your Lips
Lips at this time of year also need protecting, and there are some lovely inexpensive lip balms to carry in your pocket or bag when you are out and about.
Hydration and Central Heating
Hydration
For those of you who have followed the L-W-O Community from the beginning, you will know I always implore you to moisturise from within.
Why do this? Because it helps keep the lymphatic system flowing. Drink glasses of water; if you don’t like cold water, have it warm with a slice of lemon or favourite fruit. Keep hydrated; keep your fluid levels up.
Before you go to bed, drink a glass of water; this will help your skin stay hydrated overnight. Don’t like water, then try a cup of chamomile tea.
Central Heating
Central heating can dry out your skin. Try turning it down or switching it off before bedtime, and snuggle under the duvet instead.
Some people find they develop a dry cough in heated rooms, so using a humidifier may help add moisture back into the air.
Layer up and #getmoving
#GetMoving
Wherever possible get outside, go for a walk early morning or lunch time when there is daylight.
Keep that lymph moving.
If you have a garden sit outside and have a cuppa, wrap-up warm if you need to, or take a flask with a warm drink and go and sit in your local park.
Time to layer-up
As I write this bit, I can hear the voices of my grandparents. Time to layer up a hat, scarves, gloves, socks, jumpers, cardigans, and pullovers. Who remembers eiderdowns?
I am thankful now for my favourite fleecy throw or my favourite wrap.
One of my pet hates… dressing gowns, but with times as they are, even I have succumbed.
Body Fuel
Body fuel is essential for the autumn and winter months. That isn't an excuse to reach for the biscuits and chocolates or those salty savoury snacks that may increase your swelling.
Whether you are a meat eater or like plant-based foods, simply put all the ingredients in the slow cooker the night before or early morning, and when you are ready to eat, you have a healthy, warming meal full of nutrients and vitamins.
We all need a bit more energy to stay warm, and choosing foods that naturally warm us up can make a real difference.
One of the best investments I’ve ever made for this time of year is my slow cooker. It’s perfect for soups, stews, casseroles, and curries; you can let your imagination run wild. It’s cheaper to run than the oven, there’s far less washing up, and it fits beautifully into busy lives.
For more information, check out our Healthy Eating or Plant-Based Diet pages.
Low Mood
Low mood is not good for lymphoedema, and do keep the lymph flowing by doing some form of movement every day. It is important to keep your mind busy too; take up a hobby, read a book, or listen to your favourite music.
Self-care tips to lift your mood
We all have our own ideas about what self-care is. For me it is my way of taking responsibility for my own health. Self-care is always a personal choice, and we all have different ways of taking care of ourselves. We are all individuals, so what works for me may not work for you, but please try to establish a routine that works for you. With all that is going on in the world right now, you may struggle to stay positive. Please remember, stress will not help your lymphoedema or your overall wellbeing, so here are my tips:
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Make the most of daylight
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Let light into your home
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Spend time with nature
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Watch the birds or the trees through a window
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Play your favourite music
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Sing/dance around your living room... nobody's watching
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Drink plenty of water
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Meet a friend for a cuppa or a meal
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Talk to someone every day
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Keep a diary/journal
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Make time for yourself
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Be kind to yourself
Set your own mood.
To maintain the heat in each room, close the curtains and blinds as soon as it gets dark. Create mood lighting that provides a nice warm glow on dark nights, which will also help to raise your mood levels. Deep breathing relaxes you and promotes lymph flow throughout your body. Elevate your legs, stretch and rotate your ankles and feet. Make it a habit to change your position frequently, as well as to stand and walk around. #GetMoving
Where can I find help
Samaritans – open 24 hours a day, 365 days a year, to listen to anything that's upsetting you. You can call 116 123 (free from any phone).
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Email jo@samaritans.org
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You can also call the Welsh Language Line on 0300 123 3011 (7pm–11pm every day).
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SANEline – support for people experiencing a mental health problem or supporting someone else. You can call them on 0300 304 7000 (4.30pm–10.30pm every day).
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Campaign Against Living Miserably (CALM) – support for anyone who wants to talk. You can call them on 0800 58 58 58 (5pm–midnight every day) or use their webchat service.
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Mind's Infoline can also help you find services that can support you.
Page first created September 2021
Last Updated: October 2026
Next Review: October 2029